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Step 1
Spend some time passing and shooting the ball while moving around the court in your wheelchair. Wheelchair basketball is challenging because it requires you to use your arms to propel the chair and handle the ball, often simultaneously.
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Step 2
Lift weights at least three times a week, focusing on your biceps and triceps. Shooting and passing the ball in wheelchair basketball demands more upper-body strength than traditional basketball because you can't use your legs to gain momentum. Strengthening your abdominal muscles will also add power to your shot.
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Step 3
Set up several cones about 5 yards apart down the length of the court. Slalom through these cones and focus on building speed as you practice. Carry a ball with you.
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Step 4
Add an aerobic workout to your fitness routine to improve your stamina. If you're disabled, consider handcycling to improve your upper body strength and overall fitness.
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Step 5
Play shooting games to add some fun and variety to your training. With a group of people, take turns shooting the ball with various techniques and from different positions on the court. Choose a word to spell. Whoever misses a shot earns a letter and the first one to spell the word loses.
